https://www.healthline.com/health/7-day-fitness-challenge-anyone-can-do
With all this “get ready for your summer bikini bod” stuff going on, I wanted to try out my own fitness challenge. But this one is different — this one is doable.
Working out and eating right aren’t just about trying to lose weight or look a certain way. They’re about changing your lifestyle to make you mentally and physically stronger. They’re all about confidence and letting your inner beauty take over.
I’ve compiled a fitness activity for each day of the week with delicious food tips made to help you meet your health goals. None of these require a gym. Try them at home or in a nearby park. Don’t forget to stretch before and after your workouts!
Sunday
Sunday isn’t the day to push yourself to exhaustion, but getting your blood flowing and muscles moving can be vital. Today is the kick-start to your entire week.
- Your workout: Walk 10 minutes, run 5 minutes, and walk 10 minutes.
- Your meal plan: Eat as you typically would today, but eat 1 cup of fruit with every meal.
Monday
Now that you’re back in the workweek, it’s time to get serious with your workout. Many people might try to skip a Monday workout because they’re tired, but that’s why pushing yourself to do it is essential.
- Your workout: Try 45 jumping jacks, take a 2-minute break, do 15 crunches, and do a 25-second plank. Repeat 2 or 3 times. You could also swap jumping jacks for a lower impact alternative, such as modified jacks, bodyweight lunges, or bodyweight squats.
- Your meal plan: Make a large salad the basis of your lunch. Add a carb such as quinoa or farro, a protein such as grilled chicken or tofu, a healthy fat such as almonds or an olive oil-based dressing, and plenty of veggies to complete your meal.
Tuesday
Your body should be a little more used to the minor adjustments you’ve made thus far. The key is to push yourself a little more each time.
- Your workout: Walk 5 minutes, run 10 minutes, and walk 10 minutes. You could also try shorter walk-run intervals, alternating 1 minute of walking with 1 to 2 minutes of running.
- Your meal plan: For breakfast, start the day off with Greek yogurt or cottage cheese topped with granola, bananas, blueberries, and honey. Not only is this combination filling, but it’s also a delicious way to start the day and one of my favorite meals to eat.
Wednesday
It’s the middle of the week, and you’ve been on that healthy grind, so you might start feeling a glow. Today’s the day to have a really fun workout.
- Your workout: Play a game of basketball, soccer, or another sport for 1 hour. Pick the sport or activity that’ll give you a great sweat session and the most fun.
- Your meal plan: You may be hungry after your workout. I recommend eating a wrap for dinner. Include a protein, like turkey, tuna, chicken, or cheese, and veggies, such as spinach, lettuce, tomatoes, or peppers. It’ll be a delicious and healthy way to fill your stomach, and it’s easy to make!
Thursday
Nearing the end of the week, yay! Today, it’s time to get back to the grind.
- Your workout: Do 15 burpees, take a 1-minute break, then do 30 crunches, 15 pushups, and 40 jumping jacks. Repeat 2 or 3 times. Feel free to replace any of these exercises with lower impact alternatives.
- Your meal plan: For a snack, get creative and make a smoothie of your choice with your favorite ingredients. Blend a fruit, a veggie, a protein, and a liquid of your choice. You could try blending frozen berries, a banana, spinach, plant-based protein powder, and unsweetened nut milk.
Friday
You’re almost near the end of this workout plan, but it’s also the beginning of the weekend! I recommend you do this workout in the morning before you start your day. There’s a chance you won’t want to exercise on a Friday evening.
- Your workout: Walk 3 minutes, run 10 minutes, walk 3 minutes, and run 5 minutes. Consider using shorter run-walk intervals as needed.
- Your meal plan: Try to plan all your meals today so you’ll know what you’re going to eat is healthy. If you’re going out for dinner, that could simply be looking at the restaurant menu to decide your order ahead of time.
Saturday
The last day, but not the least! Today’s workout will end your week with a bang!
- Your workout: Do 10 pushups, 15 crunches, and 20 jumping air squats. Repeat 5 or 6 times.
- Your meal plan: Today, focus on whole, minimally processed, nutrient-rich foods. Hit up your local farmers market and find fresh produce to use. Snacks can include vegetables like carrots and corn.
And you did it! Pat yourself on the back if you made it through the week. It takes commitment to fulfill any fitness challenge. The key is making it fun and doable. Ask yourself — what went well? What didn’t? And how will you adjust and challenge yourself next week?
This article was originally published on Brown Girl Magazine.
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